If you are thinking about starting a family, actively trying or struggling with infertility, the foods you choose to eat are one of the most powerful ways to improve your chances of a healthy, successful pregnancy. Even in the face of infertility, there is evidence that certain dietary patterns can nourish the reproductive organs, balance hormones, reduce inflammation and improve egg as well as sperm quality.
Can dietary patterns support fertility?
Yes—certain dietary patterns can support fertility in both men and women—and there is significant research behind one specific dietary pattern and its benefits for boosting fertility. You may have heard about the Mediterranean diet, but many people don’t know what this eating pattern consists of or what research has uncovered about its benefits.
The Mediterranean diet, or Meddiet, happens to be the single most researched diet in scientific literature with numerous proven benefits. First, a brief look at what this dietary pattern consists of:
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Emphasis on whole, unprocessed fresh foods
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Lots of vegetables, colorful fruits, whole unprocessed grains, legumes (beans and lentils), herbs, spices and healthy fatsÂ
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Healthy fats – nuts, seeds, avocado, olives and lots of extra virgin olive oil
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High quality protein – fish at least twice a week, eggs, whole-fat dairy (especially sheep and goat’s milk products) and smaller quantities of animal protein.
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Limited sweets
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Social connection and shared mealÂ
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Walking outside following eating
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Related:Â The ultimate His and Hers fertility checklist
Benefits of the Mediterranean diet for fertility
The Mediterranean diet is rich in antioxidants, healthy fats, and nutrient-dense foods like fruits, vegetables, nuts, and olive oil, which support hormone balance and reduce inflammation—key factors in fertility. Its emphasis on whole grains, lean proteins, and omega-3 fatty acids promotes optimal reproductive health for both men and women. This eating pattern has been linked to improved ovulation and increased success rates in assisted reproductive treatments.
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The Mediterranean diet for egg qualityÂ
A woman is born with all the eggs she will ever have, and the number of eggs and quality of those eggs slowly declines over time. However, by following a Mediterranean diet, you can actually improve egg quality even as you age! Research has been shown that women undergoing IVF treatment who followed a Mediterranean diet for six months prior to treatment had a 65-68% greater chance of having a successful pregnancy and birth compared to those who were eating a diet made up of mostly highly processed, convenience foods.Â
The Mediterranean diet for sperm quality
Up to 50% of infertility cases are driven by male factors such as low sperm volume, poor motility and morphology. This is why it is so important to pay attention to the ways diet can impact sperm. Research shows that men who closely follow a Mediterranean diet have higher sperm concentration and total sperm count, as well as improved motility and morphology.Â
When to start following the Mediterranean diet to boost fertility
Since it takes between 2½ to 3 months for sperm and approximately 3-4 months for eggs to mature, it is recommended to start following the Mediterranean diet at least 3 months prior to conceiving.Â
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Beyond fertility, the Mediterranean diet has been linked to maintaining a healthy body weight and reducing risk of heart disease, stroke, dementia/Alzheimer’s, type 2 diabetes, arthritis, cancer and depression, it’s recommended that both partners continue following this pattern of eating. Â
Where to start when adopting the Mediterranean lifestyle
Although not part of the scientific research, it should be noted that following the Mediterranean lifestyle, not just dietary patterns, may also improve your chances of a successful pregnancy. At the base of the Mediterranean food pyramid is actually not food at all, it’s all about connection!
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Every day, Mediterranean culture encourages fun and natural physical activity such as walking, dancing, martial arts, gardening and other movement that have evolved alongside traditional cultures.Â
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There is also strong emphasis on enjoying these activities, especially meals, together with family and friends. Preparing and sharing meals with those around you is one of the highest acts of love and communion we can experience as humans, and it can significantly enhance our quality of life while decreasing our levels of stress.
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So when you think of the Mediterranean diet, really think Mediterranean lifestyle, as you prepare your body, mind and spirit for the amazing journey that lies ahead.
A note from WeNatal the Mediterranean diet for fertility
The Mediterranean diet is one of the best ways to nourish your body for fertility, pregnancy, and postpartum recovery. Packed with healthy fats, lean proteins, and antioxidant-rich fruits and vegetables, this nutrient-dense way of eating supports hormone balance, egg and sperm quality, and overall reproductive health.Â
While diet is foundational, even the best nutrition plans can have gaps. That’s where WeNatal comes in—our expertly formulated prenatal supplements for HIM & HER provide the essential vitamins and minerals needed to optimize fertility for both men and women, support a healthy pregnancy, and aid in postpartum recovery
Related: 5 ways to boost fertility in 2025
References
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Baroutis D, Kalampokas T, Katsianou E, et al. The Role of the Mediterranean Diet in Assisted Reproduction: A Literature Review. Nutrients. 2024;16(16):2807. Published 2024 Aug 22. doi:10.3390/nu16162807
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Diolintzi A, Panagiotakos DB, Sidossis LS. From Mediterranean diet to Mediterranean lifestyle: a narrative review. Public Health Nutr. 2019;22(14):2703-2713. doi:10.1017/S1368980019000612
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Karayiannis D, Kontogianni MD, Mendorou C, Douka L, Mastrominas M, Yiannakouris N. Association between adherence to the Mediterranean diet and semen quality parameters in male partners of couples attempting fertility. Hum Reprod. 2017;32(1):215-222. doi:10.1093/humrep/dew288
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Kumar N, Singh AK. Trends of male factor infertility, an important cause of infertility: A review of literature. J Hum Reprod Sci. 2015;8(4):191-196. doi:10.4103/0974-1208.170370
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Reiner-Benaim A, Har-Vardi I, Kloog I, Wainstock T. The use of time-dynamic patterns of temperature and flexible generalized models to clarify the relations between temperature and semen quality. Sci Total Environ. 2024;948:174850. doi:10.1016/j.scitotenv.2024.174850
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Sofi F, Cesari F, Abbate R, Gensini GF, Casini A. Adherence to Mediterranean diet and health status: meta-analysis. BMJ. 2008;337:a1344. Published 2008 Sep 11. doi:10.1136/bmj.a1344
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